Category: Workout of the Day

Skill
EMOM for 10 minutes:
Power clean plus 3 front squats

We’ll be continuing this progression over the next two weeks to clean+4 front squats and then clean+5 front squats. Try to hold across at a reasonable weight, leaving room to bump up the volume week-to-week.

Workout of the Day
5 rounds:
1 minute of pull ups (strict or kipping)
1 minute of thrusters
1 minute of rest

Pick a thruster weight that you can hold onto for sets of 5-10 throughout the whole workout. Your pull ups can be scaled with a band or by switching to ring rows.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5x 2:00 on, 1:00 off

Interval 1
Every 3 minutes for 4 rounds:
Row or bike at or above target pace for as long as possible. When you drop below it, rest until the next 3 minute interval begins. Alex will help you pick a target and walk you through the details in class.

Row (cal/hour):
standard: 900/750
rx: 1200/900
sport: 1500/1150

Bike (Watts):
standard: 240/180
rx: 320/240
sport: 400/300

Interval 2
Every 3 minutes for 4 rounds:
One fast set of lateral burpees over an empty bar. Rest in any time remaining in the 3 minutes after completing your burpees.

standard: 15
rx: 20
sport: 25

Workout of the Day
3 rounds, 4 minutes on, 2 minutes off:
12 deadlifts
9 hang power cleans
6 push jerks

Pick a barbell weight that is light enough for you to do the push jerks unbroken throughout the whole workout. After resting for the 2 minutes, resume where you left off rather than starting back at the beginning. For example, if you finish 2 full rounds and 7 of the deadlifts before the end of the first 4 minute work interval, then you’ll pick up on the 8th deadlift when you start back up after the rest.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3x 4:00 on, 2:00 off

Skill (But really just more conditioning)
Every 3 minutes for 5 rounds:
400 m run, row, or ski, or 1,000 m bike

Pick a distance that gives you about a minute to rest after you complete it each time. Post your slowest time to SugarWOD.

Workout of the Day
AMRAP in 15 minutes:
30 kettlebell swings
30 wall balls
Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute. Resume your AMRAP where you left off when you finish with each plank.

standard: 20/12 kg, 12/8 pounds
rx: 28/20 kg, 20/14 pounds
sport: 32/24 kg, 30/20 pounds
metcon: 5 rounds: 1:00 plank, 1:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Slow pull squat snatch plus squat snatch

Your barbell should take about 3 seconds to get from the floor to the liftoff point above your knees on the first rep. The intent is to practice precise positioning and force you to develop power high up in the lift. Do your best to translate those mechanics from the first slow rep to the second regular-speed rep.

Workout of the Day
AMRAP in 10 minutes:
20 double unders
3 front squats

If you don’t have a well-developed clean and front squat, consider dropping the weight and bumping up the number of reps per round (standard is 75/55 for 9 reps). Otherwise, you should be selecting a weight that you’re just barely able to do unbroken for the majority of the workout. It will be normal to have to catch your breath and collect yourself after your double unders before starting your front squats.

standard: 75/55, 9 front squats instead of 3
rx: 155/105
sport: 185/135, drag rope
metcon: 5x 1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
5 deadlifts

This is the last skill work in this deadlifting series. We’re up one more rep from last week. This is 50 deadlifts total, which is a very high volume to be doing at any significant load; be deliberate about your weight selection, and make sure that you’re staying well within your safe limits.

Workout of the Day
5 rounds:
1 minute of calories (bike, row, or ski)
1 minute of burpee box jumps
1 minute of rest

Today’s workout is simple, unweighted, and has an extremely high potential for being very uncomfortable. Take it easy if you need to, and go hard if you want to.

standard: 20/12″
rx: 24/20″
sport: 24/20″, practice quick transitions and quicker burpees
metcon: 5x 2:00 on, 1:00 off

Skill
10 minutes of handstand practice

Invert thyself. Seek guidance from your coach, and have fun!

Workout of the Day
AMRAP in 15 minutes:
50 sit ups
35 alternating dumbbell hang power cleans
20 single arm overhead lunges

You should be able to do double-digit sets on your hang power cleans for the whole workout today, so pick an appropriately light weight. Split your overhead lunges evenly between your left and right arms. Be sure that you’re hitting full range of motion with consistent technique on all three movements; they’re all easy ones to accidentally fall into a pattern of not going full range of motion on, so stay focused.

standard: 35/20
rx: 50/35
sport: 25 toes to bar instead of 50 sit ups
metcon: 5x 2:20 on, 0:40 off

Skill
Every 45 seconds for 12 rounds:
Hang power clean plus power clean

Focus on a strong follow-through with the arms on the cleans today; your legs should always be the primary source of power on the Olympic lifts, but the arms can contribute significantly if applied with the proper timing.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
200 m run at the start of each round,
then AMRAP in the remaining time of:
4 power cleans
6 push ups

Pick a power clean weight that has you doing smooth singles or small sets. Track your rounds and reps for each 3 minute interval, and then add them all up at the end.

standard: 95/65, run/row/ski 200 or bike 500
rx: 135/95, run
sport: 185/135, run
metcon: 5x 3:00 on/1:00 off

Workout of the Day
AMRAP in 15 minutes:
15 goblet squats
15 kettlebell swings
15 goblet squats
150 single unders

Pick a kettlebell that allows you to complete 15 reps of each movement at a time throughout most of the workout.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 10x 1:00 on/ 0:30 off

Mobility
2 rounds:
2 minute pigeon per side
2 minute half saddle per side

We’ll be tackling some stretching after the workout today, focusing on loosening up the hips.

Workout of the Day
AMRAP in 30 minutes:
800 m run/row/ski, or 2000 m bike
40 single arm dumbbell push presses (20 per side)
400 m farmer carry (one dumbbell, one kettlebell)
20 pull ups (strict or kipping)

Split the dumbbell push presses so that you get an even amount of work done on each arm per round. You should be able to work on them in sets of 5-10, so scale accordingly. There will be much more variability from person to person in the pull ups, but shoot for a difficulty that lets you work in sets of at least 3 throughout the workout. This is a long one, so bring water and pace it conservatively.

standard: run/row/ski/bike, 35/20 lb DB, 16/12 kg KB
rx: run/row/ski/bike, 50/35 lb DB, 24/16 kg KB
sport: run, 50/35 lb DB, 28/20 kg KB
metcon: 10x 2:00 on, 1:00 off